Training or Exercise Plan
Focus, energy and endurance play a key role in delivering high performance in competitive and endurance sports. Increasing and maintaining high levels of energy and endurance plays an important role in promoting healthy lifestyle and overall wellbeing. There are different types of exercises that can be performed to increase energy and endurance including:
Performing one type of cardiovascular exercise in a particular session like swimming or running is important. At the same time, 6-7 types of resistance exercises should be performed during a single session.
Strength Endurance Training
The ideal strength endurance exercises to be performed include:
Weighted Pull Ups: 3 sets of 10-15 reps
Deadlift: 3 sets of 10-15 reps
Hip thrusts: 3 sets of 10-15 reps
Pyramid Seated Row: 3 sets of 6 reps
Power Snatch from Thigh: 3 sets of 10-15 reps
Bench Press: 3 sets of 6 reps
Lunges: 3 sets of 6 reps
Lateral step ups: 3 sets of 6 reps
The intensity of the resistance exercises should vary according to your current level of fitness.
Cardiovascular exercises should include 5 quick runs like 1km runs each day followed by a day of running at an easy pace covering 5km. This should be followed by a day of rest. The same schedule should be repeated throughout the week.